FREE 8 Week Beach Body Workout Program
Posted by Mark Hamilton on
Beach body in 8 weeks - Let's Go!
The Little Supplement Company 8 Week Challenge Training Program
Cardio
Everyday 7 Days a week 15,000 – 20,000 steps – get a wrist counter or put it on your phone.
The exercise program can be chopped and changed but here is the first 4 weeks for you.
This may not seem like much but we want to shed as much fat as possible.
If you want to hit weights on the non training days then do so, but keep it hi intensity and high volume. Personally I would train your lacking body parts.
Tempo
Slow eccentric, pause and stretch at every rep. Train like your in prison, go all out every single workout. Bring the pain guys.
4 Day a Week Training Program
First 4 weeks
Day 1 and 3 Super Sets (if possible)
|
Exercise |
Rep range |
Sets |
Chest
Pec Dec Incline Fly Incline Dumbell Press Flat Fly Flat bench Press |
12-15 reps |
4 working sets 60-90 second rest
|
Back
Straight Arm Pull Downs T Bar Rows Wide Grip Lat Pull down Close grip Lateral pulldown |
12-15 Reps |
4 working sets 90 second rest |
Shoulders
Front raises Side Lateral Raises Rear Dealt raises Dumbbell Press Shoulder Shrugs |
25 Reps |
4 working sets |
AbsLeg raises
Weighted Crunches |
Failure
Failure |
4 sets
4-5 sets
|
If you cant super set then pick three exercises from each category and do FST 7
That’s 12-15 reps pause for 30 seconds repeat 7 times then move on to next exercise
Day 2 and 4 Super Sets
|
Exercise |
Rep range |
Sets |
|
Legs
Leg Extensions Leg Curls Hack Squat Leg Press Straight leg dead lifts Calve Raises |
15-25 |
4 120 second rest |
|
Arms
Tricep Rope Pushdowns Barbell Curls 21s Rope Tricep extensions (over head) Hammer Curls Dips
ABS
Leg raises
Weighted Crunches
|
20-25 reps
failure
Failure
Failure |
4 working sets
4 sets
5 sets |
If you cant super set then pick three exercises from each category and do FST 7
That’s 12-15 rep - pause for 30 seconds
repeat 7 times then move on to next exercise.